Broccoli and Parmesan Souffle

Ingredients:

• Cooking spray
• 1lb. broccoli, florets, finely chopped
• 2/3 cup all-purpose flour
• 2 cups low-fat milk
• 1 garlic clove, minced
• 1/2 cup reduced-fat sour cream
• 2/3 cup grated Parmesan cheese, high-quality suggested
• 1 tsp. lemon zest
• 1 tsp. table salt
• 1/2 tsp. freshly ground black pepper
• 3 large eggs, separated
• 3 large egg whites

Makes 12 Servings (3/4 cup per serving)

1. Preheat oven to 325ºF. Coat a 2-quart soufflé dish with cooking spray.
2. Bring a medium-size pot of water to a boil; cook broccoli for 4 minutes. Immediately remove broccoli from pot and plunge in a bowl of ice water to stop it from cooking; when cool, drain and set aside.
3. In a medium saucepan, combine flour, milk and garlic; set over medium-high heat and bring to a boil for 1 minute, stirring constantly. Reduce heat to medium-low and add sour cream, Parmesan cheese, lemon zest, salt, pepper and egg yolks; cook until thick, stirring constantly, about 1 minute. Pour mixture into a large bowl and stir in broccoli; set aside.
4. In a mixing bowl, using an electric mixer, beat all six egg whites until stiff peaks form; gently fold into broccoli mixture, a little at a time, until combined.
5. Immediately spoon broccoli mixture into prepared dish and bake until eggs are set, about 35 to 45 minutes. Serve immediately.

WW POINTS VALUE: 3 pts.

 

Note: This recipe appears on www.weightwatchers.com. This makes a delicious side dish and as a main dish. It's elegant and filling at the same time. This dish does take time and effort but in the end, it's worth it. You can use whole wheat or gluten-free flour in this recipe and it will still be delicious. You can also use cheddar cheese in this soufflé but it could affect the points value. Broccoli goes well with cheddar and Parmesan. You have to serve this soufflé immediately because once you take the soufflé out of the oven, it falls right away.

 

 



Chicken with Wine-Braised Mushrooms

Ingredients:

• 4 (5 oz.) boneless, skinless, chicken breast halves
• salt
• freshly ground black pepper
• 4 tsp. extra-virgin olive oil
• 12 oz. white mushrooms, sliced
• 1 small shallot, sliced
• 1/2 cup dry white wine or chicken broth
• 1 tbsp. fresh lemon juice
• 1/2 tsp. dried tarragon
• parsley leaves, for garnish

Makes 4 Servings

1. Season the chicken all over with salt and pepper.
2. In a large skillet, heat 2 teaspoons of the oil over medium-high heat. Add the chicken and cook until browned on one side, about 3 minutes. Turn and cook on the other side for 4 minutes longer, or until the chicken is cooked through and still juicy. Transfer to a plate.
3. Heat the remaining 2 teaspoons oil in the skillet over medium heat. Add the mushrooms and shallot and cook, stirring occasionally, until the mushrooms start to soften, about 5 minutes.
4. Add the wine or broth, lemon juice, and tarragon and cook, stirring, for 3 minutes. Return the chicken to the pan, cover, and cook for 2 minutes longer.
5. Top the chicken with the mushrooms and garnish with the parsley.

WW POINTS VALUE: 7 pts.

 

Note: This recipe appears in the South Beach Diet Super Quick Cookbook. This is a great dinner to cook any day of the week. Don't worry if it looks a little messy, this is a nice dinner. There's nothing like white wine and chicken mixed with lemon and herbs. This is a great dish to kick-start your healthy lifestyle. Don't worry about the wine, the alcohol evaporates while cooking. White wine and chicken broth is so delicious together with vegetables and herbs. 

Spinach Salad with Grapefruit, Fennel and Pomegranate Seeds

Ingredients:

• 1 small fennel bulb, stalks trimmed off and outer skin removed
• 2 medium pink grapefruits
• 1 tbsp. sherry vinegar
• 1/2 tsp. Dijon mustard
• 1/4 cup extra-virgin olive oil
• salt
• freshly ground black pepper
• 1 package (5 oz.) baby spinach leaves
• 1/2 cup pomegranate seeds

Makes 4 Servings

1. Cut and discard the core and the fennel bulb, then slice the bulb lengthwise into very thin strips; place in a serving bowl.
2. With a sharp paring knife, remove the peel and pith from the grapefruits. Working over a strainer set in a bowl, cut between the membranes to release the sections. Discard the membranes. Reserve 1 tablespoon of the grapefruit juice (squeeze the sections if you need more juice).
3. In a cup, combine the reserved 1 tablespoon juice, the vinegar and mustard. Slowly whisk in the oil. Season with salt and pepper.
4. Add the grapefruit sections, spinach and pomegranate seeds to the fennel. Drizzle with the dressing and toss to combine.

WW POINTS VALUE: 6 Pts.

 

Note: This recipe appears in the South Beach Diet Super quick Cookbook. This quick and easy salad is bursting with both color and bold flavors. This colorful salad can be enjoyed alone for lunch or dinner. I really loved how the pomegranates and grapefruit add zing to the spinach and fennel along with the dressing. Pomegranates and grapefruit also add a antioxidants such as Vitamin C. You can also use arugula or both spinach and arugula and your salad will still be delicious. If you really want to add a little more fruity flavor to your salad, I highly recommend using Blood Orange or Lemon Infused Olive Oil from the Imperial Olive in Williamsburg, VA. for more information, visit www.TheImperialOlive.com.

 

Grilled Sirloin Steaks with Shallot-Mustard Sauce

Ingredients:

• 4 (4-5 oz.) boneless sirloin steaks
• 1/2 tsp. salt
• 1/2 tsp. freshly ground black pepper
• 4 tsp. extra-virgin olive oil
• 1 tbsp. Dijon mustard
• 2 tbsp. fresh lemon juice
• 1 large shallot, finely chopped

Makes 4 Servings

1. Heat a grill pan over medium heat or heat a broiler with the rack 4 inches from the heat source. Season the steaks on both sides with the salt and pepper.
2. Brush the steaks with 1 teaspoon of the oil. Grill the steaks or broil on a broiler pan for 3-4 minutes per side for medium-rare.
3. Meanwhile, in a small bowl whisk together the remaining 3 teaspoons of the oil, mustard, lemon juice and shallot.
4. Divide steaks among 4 plates and drizzle evenly with the sauce.

WW POINTS VALUE: 5 pts.

 

Note: This recipe appears in the South Beach Diet Super Quick Cookbook. If you're ever craving steak and you want it fast, this dish is for you. This dish is so delicious when you cook it right and the sauce is delicious too. You can use grainy Dijon mustard in this recipe and your dinner will still be delicious. Don't forget to have a side dish or two to really fill you up. 

Lyonnaise Potatoes

Ingredients:

• 1 tbsp. + 1 tsp. extra-virgin olive oil
• 1 1/4 lbs. potatoes, peeled, sliced 1/4 inch thick and boiled
• 1/2 tsp. salt
• 1/4 tsp. marjoram
• 1/8 tsp. freshly ground black pepper
• 2 onions thinly sliced
• 2 garlic cloves, minced
• 1/4 cup chicken broth

Makes 4 Servings (1/4 of potatoes and onions)

1. In a large skillet, heat 1 tablespoon of the oil. Add the potatoes and sprinkle with the salt, marjoram, and pepper; cook, turning as they color, 10-15 minutes.
2. Meanwhile, in a large skillet, heat the remaining teaspoon of oil. Saute the onions until softened, about 5 minutes. Add the garlic and cook for 2 minutes. Stir in the broth; cook until the onions are very tender and browned, 5-7 minutes longer. Add the onions to the potatoes; toss to combine.

WW POINTS VALUE: 3 pts.

 

Note: This recipe appears in the WW New Complete Cookbook. This side dish is a classic French side dish that is usually made with a lot of butter, onions and other seasonings. This is a delicious side dish that goes great with steak, chicken, turkey, duck and fish. If you don't have chicken broth on hand, use white wine and the dish will still taste just as good.

Grilled Chicken with Blood Orange Salad

Ingredients:

• 1/2 cup blood orange or regular orange juice
• 2 tbsp. lemon juice
• 2 tsp. chopped fresh thyme
• 2 garlic cloves, minced
• 1 tbsp. extra-virgin olive oil
• 3/4 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 4 (1/4-pound) chicken breasts
• 1 cucumber, peeled, halved and sliced
• 1 blood orange or regular orange peeled and sectioned
• 1 orange bell pepper, cut into strips
• 1/4 cup pitted kalamata olives

Makes 4 Servings (1 chicken and 2/3 cup salad)

1. Whisk together orange juice, lemon juice, thyme, garlic, oil, salt and pepper in a small bowl. Pour half of the mixture into a medium bowl and add the chicken, turning to coat.
2. Spray a ridged grill pan with nonstick spray and set over medium-high heat. Remove the chicken from the marinade; discard the marinade. Place the chicken on the grill pan and cook until cooked through, about 3 minutes on each side.
3. Meanwhile, put the cucumber, orange, bell pepper and olives in a serving bowl; drizzle with the remaining orange juice mixture and toss to coat evenly. Serve with the chicken.

WW POINTS VALUE: 4 pts.

 

Note: This recipe appears in the WW in 20 Minutes Cookbook. This is a colorful salad that is bursting with color and flavor and will quickly fill you up. Who knew that the flavors of blood oranges, lemon, mixed so well with chicken and vegetables?  You can cook the bell peppers if you don't want to eat your peppers raw. This quick and easy salad can be enjoyed any day of the week and will leave you satisfied. 

Fluffy Berry-Studded Pancakes

Ingredients:

• 8 oz. low-fat cottage cheese
• 1/4 cup whole wheat flour
• 2 tbsp. granular sugar substitute
• 1/2 tsp. baking powder
• 1/4 tsp. salt
• 1 large egg
• 2 tbsp. + 2 tsp. vegetable or canola oil
• 1 tsp. grated orange zest
• 1/3 cup fresh or frozen blueberries, thawed and drained

Makes 8 pancakes (2 pancakes per serving)

1.  In a large bowl, stir together cottage cheese, flour, sugar substitute, baking powder and salt. Stir in the egg, 2 tablespoons of the oil, and the orange zest.
2. In a large skillet, heat 1 teaspoon of the oil over medium heat. Drop half of the batter into the skillet by rounded tablespoons, making 4 pancakes. Cook until the tops are bubbly and the pancakes are set, about 2 minutes. Scatter half of the blueberries over the tops and press gently. Turn the pancakes over and cook until firm and set, 1-2 minutes longer. Transfer to a plate and keep warm.
3. Repeat with the remaining 1 teaspoon oil, the batter, and blueberries. Serve warm.

WW POINTS VALUE: 4 pts.

 

Note: This recipe appears in the South Beach Diet Super Quick Cookbook. Cottage cheese pancakes are absolutely delicious. If you have too much liquid in your cottage cheese, strain the cottage cheese through a strainer. These pancakes are packed with flavor and zing thanks to the orange zest and blueberries. You can use raspberries, blackberries or strawberries as well as lemon or lime zest in this recipe and the pancakes will still be good. You can even make these as waffles and they will still be fluffy.